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5 Minute Fat Burning Workout #87
August 11, 2016 | 
Zuzka
Equipment for this workout:
Hand Weights
Select Warm up & Cool Down
Low Impact Warm Up
5 minute Dynamic Warm Up Routine
27 Squats Warm Up
Cool Down & Stretching for Busy Days
15 Minutes Cool down & Stretching
Cool Down & Stretching | Front Splits
16 Minute Upper Body Stretching Routine
MOB Therapy #1
MOB Therapy #2
MOB Therapy #3
MOB Therapy #4
MOB Therapy #5
MOB Therapy #6
MOB Therapy #7
Workout Routine
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Enjoy this summer bikini fat burning workout and I will see you again tomorrow in ZGYM in Summer Shred #18. Don’t feel bad about doing only a short workout on Friday. If you’re following my schedule and doing high intensity workouts 4 times a week, then you deserve 3 easier days in between. If you really feel like having a longer workout, then do another one of my 5 minute routines.
Just make sure you’re being nice to yourself. You’re not allowed to give yourself anything less than a positive pep-talk. I won’t stand for any self haters. Sometimes I come across women who exercise daily at a super high intensity, and not because they love it, but because they hate themselves. They hate their own bodies so they feel like the daily vigorous exercise will fix that. It won’t. Not the way you feel.
If you you recognize yourself in this, I want you to take a deep breath, try to calm down and start with a positive self talk. Stop yourself anytime you start saying bad things to yourself about you and your body. Change those condescending words into words of encouragement, and I promise you’ll see a faster progress. It’s been proven that stress can negatively affect intentional weight loss and fat loss. The stress that we experience can be sometimes created by us and the way we talk to ourselves so be careful about every word you tell yourself, because words do matter.
Warm Up Routine
Workout Breakdown
5 Minute AMRAP
- Ballet One Leg Hip Raise x 10/10
- Side Lunge to DB overhead press to ballerina squat 5/5
- Ballet Hip Raise Abduction x 20
- DB weighted Stationary Lunge Jump x 10/10
Progress Tracker
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Sunny friday thoughts to go with weekend workout happiness! Love it, thanks Z!
Private Member |
Hi Zuzka! Love your workouts. Never boring always fun! My question is…. Other than your workouts featured here, do you also do traditional strength training or body building with heavy weights? Or is your body strictly the product of your own workouts? Also approximately how much time do you spend a day working out?
Private Member |
Really like this post
Private Member |
zurich, switzerland
For some reason, my husband won’t do these workouts in a bikini. I tried to tell him it was part of the requirement, but he didn’t buy it.
Private Member |
😊
Private Member |
phoenix, az, usa
Hee Hee! That’s cute! 😄
Private Member |
boston, ma, usa
Nice after yesterday’s workout with the big monster Kb! I needed this.
Thanks, Z. 😎
Private Member |
Nice words Zuzka.. thanks for it..
Private Member |
Nice post! I’ve started cheering myself on sometimes when I’m doing one of the intense workouts & it helps! I’m happy to read this because sometimes I’m hard on myself with school or if I didn’t beat my person best in an older workout. It doesn’t help you are right! Thank you Zuzka! Taking this advice with me! 🙂
Private Member |
I’m terrible for not taking ‘light’days, but to be honest I have better results when I do additional workouts. Perhaps I need to be doing more on the intense days? I did Black Diamond 7 today, and followed with this. (I replaced exercise 2 with KB one-hand swing to rack to OH press and squat – to avoid twisting abs.)
Private Member |
caseyville, illinois
I am the same way, Nadia. I crave that high feeling after an intense workout. I feel good after a less intense workout, but not the same crave feeling. Also, there is so much i want to get in and there are only 7 days in a week! lol
Private Member |
phoenix, az, usa
I’m the same way Nadia! I just enjoy the workout high so much that sometimes I’ll do two Long, intense workouts plus a five minute workout plus one or two yoga workouts . About a year ago there may have been a gap where I hadn’t had a chance to work out for four days and I felt like a machine during my workout- I guess because my body must have needed the rest. Trying to be better about it, there are so many other low intensity workouts Z has provided us that I should be sticking to maybe a stretch and tone, yoga, arm balance, and the more rest day workouts if I want to do so much. It’s just so darn addicting and Zuzka makes it so fun💪🏻🤗😋
Private Member |
Hi Zuzka, I did it 3X. This wo was so much fun! The DB weighted Stationary Lunge Jumps were a leg burner. Also, I liked the Side Lunge to DB overhead press to ballerina squat. Loved it all! Happy Friday! xoxo
Private Member |
md, usa
I LOVE this post Z! You encourage us so wonderfully. I get excited to get your workout in every single day 🙂 Looking forward to this fit Friday one. Have a great weekend Warriors!
Private Member |
Well said, Zuzka! This is why I subscribe to Zgym. XO.